CrossFit Inventive – Pure Conditioning

Warm-up

Couch Stretch 60 sec e/s

Lower Back Hip Flexor 30 sec e/s

Forward Fold 60 sec

40 Calf Pumps

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2 Rounds

1:00 Machine

6 Frog Hops

1:00 Machine

20 Alt Shoulder Taps

Metcon (Distance)

30:00 Max Distance Machine.

E5MOM – Including 0: complete 200M Run & 8 Burpee’s.

If you are unable to run, complete 20 burpee’s total.
Set your machines to a 30:00 countdown so that they don’t turn off and you can track your total metres.

Find a pace on your run that allows you to get straight to work on your burpee’s. The more time you have on your machine each round will help you get a higher total distance.